Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

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Warm-up (No Measure)

Arms and Core Warm-up

Workout Definition

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

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Banded Pushups

5 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Ring Row – Feet Elevated

5 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Single Arm Standing Tricep DB French Press

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Standing KB Crush Grip Bicep Curl

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Barbell Skull Crushers

4 sets: 12 reps (each side)

*Rest 1:00-1:30 b/t sets

Barbell Drag Curls

4 sets: 10 reps

Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags
*Rest 1:00-1:30 b/t sets

Metcon (No Measure)

For Quality:

4 Rounds

15 V-Ups

7 Side Star Plank Reach Throughs (each side)

60 Sec Plank

7 Landmine Windmills (each side)

30yd Isolateral DB Farmers Carry (Left– as heavy as possible)

30yd Isolateral DB Farmers Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Warm-up (No Measure)

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Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)